Mazuva gumi nemana asina zviwitsi: chikafu kubva kuna Anita Lutsenko

Iyi yekudzikira uremu sisitimu yakatokwanisa kuhwina vateveri vazhinji moyo: yakajairika vhiki mbiri kuregeredza kwezvinotapira kwakapa kuomesa nyika yedu. Ndeipi mitemo yemazuva gumi nemana?

Anodzidzisa wepaterevhizheni Anita Lutsenko akataura kuti kuramba kweshuga kunovandudza mamiriro ezvinhu emuviri, kunoderedza kutsamira uye mashoma mapaundi.

Marathon inetiweki inozivikanwa pa Instagram kwaunogona kuisa mapikicha pamberi uye mushure memazuva gumi nemana. Mitemo yacho yakapusa.

• - iwe unofanirwa kumuka mazuva ese na6.30 am,
• - inwa magirazi maviri emvura inodziya pane isina chinhu mudumbu, inogoneka ndimu,
• - kurovedza muviri,
• - ita chimwe chezviitwa zvinopihwa kune rako peji Anita
• - idya pazuva pane zvinokurudzirwa zveiyo marathon.

Iwe haugone kudya:

1. Shuga chena uye zvinotapira, stevia, fructose, zvichingodaro.
2. Zvidhakwa (zvinwiwa, Cola, muto wemichero, zvinwiwa zvemichero, majisi matsva, smoothies), uye kunyange makandi.
3. Mukaka.
4. Maswiti ese (makuki, zvihwitsi, marshmallow, jelly, halva, chokoreti, ice cream, chizi inotapira, chingwa, jam).
5. Chingwa chena, makeke, mabhegi, nzungu, machipisi, popcorn, kuchengetedza.
6. Coldwater.

Unogona kuva:

1. Chikafu chose chinofanira kuve chinokamuraniswa nezvikafu zvikuru zvitatu pamwe nezvikafu zvishoma.
2. 2 nguva pazuva kubva pane iyi runyorwa: mazai, huku, hove, nyama, chiropa, bhinzi, tofu, chizi, yogati, kefir.
3. 2 zvigadzirwa kubva pane izvi: porridge, nyemba, mupunga (Basmati), chingwa, pasta (kusvika maawa gumi nematanhatu).
4. 1 muchero pazuva, kunze kwemabhanana uye mazambiringa.
5. Zvibereko zvakaomeswa - zvidimbu zvitatu pazuva.
6. 2 nguva pazuva uye miriwo.
7. Uchi (teaspoon pazuva).
8. Semuenzaniso menyu:

Chekutanga sarudzo

• Kudya kwemangwanani: 2 akachengetera mazai, chingwa chegorosi chakazara, 150 magiramu emiriwo.
• Snack: 1 muchero, 20 gramu enzungu.
• Kwekudya kwemasikati: 100 magiramu ebikkwheat yakabikwa 200 magiramu emiriwo yakabikwa ine mhiripiri, 40 g feta cheese, kana feta cheese.
• Kudya kwemanheru: 100 gm rakarukwa veal, 250 magiramu eRatatouille.

Chechipiri sarudzo

• Kudya kwemangwanani: 3 mashupuni eoatmeal ane husimbe ne100 ml yeiyo yogati uye 1 muchero.
• Snack: 150 gramu echizi, kiyipuniki yeuchi, teaspoon yeflakisi.
• Kwemasikati
• Kudya kwemanheru: 100 magiramu ehove chena yakabikwa, 250 gramu yemidziyo yemuriwo ine bulgur.